Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief

Stop a panic attack or social anxiety instantly without anyone noticing. In this "Pocket Podcast," former paramedic Martin Hewlett teaches you the 3-6-9 Stealth Method—a physiological breathing hack designed for invisible, quiet control.Whether you are in a crowded room, a stressful meeting, or at a dinner, that rising wave of heat and racing heart can be managed discreetly. By prioritizing a long exhale, you send a biological "all-clear" signal directly to your vagus nerve, switching your brain from "fight or flight" to "rest and digest".+2What you will learn in 3 minutes:The Stealth Benefit: How to shut down panic without anyone in the room knowing you're doing it.The 3-6-9 Technique: A specific breathing rhythm (In for 3, Hold for 6, Out for 9) that tricks your nervous system into calming down.Biological Reset: Why making your exhale three times longer than your inhale is the fastest way to change your mental channel.Key Takeaways:Keep your eyes open: Use an external anchor like a coffee cup or window to stay present while you breathe.Silent Control: Keep your mouth closed and breathe through your nose to maintain total discretion.Take the Wheel: Learn to be the one in charge of your body's rhythm, even in high-stress social situations.Keep this episode in your "pocket" for the next time you feel the heat of anxiety rising.About Your Host:Martin Hewlett is a clinical hypnotherapist and the creator of the Calming Anxiety Podcast. Drawing on years of experience as a paramedic, he provides practical, science-based tools to help you manage anxiety, panic, and stress in real-time.Be kind to yourself. Smile once.👉 Click to subscribe and unlock ad-free episodes now!Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/supportBuy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxietyhttps://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklistRate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-painBreathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GBConnect With Us:Email: Share feedback or requests at [email protected]: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1 Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/Backing Music: Chris Collins===================Affiliate links to the gear I use the items that give me a more tranquil life.=============================Items I use for a more relaxed way of life :)Organic Pure Hemp CBD Capsules - https://amzn.to/3Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

In this episode of Calming Anxiety, we step away from the relentless stream of the digital world. Living in the age of AI and infinite scrolling often demands that we are constantly "on," processing data and optimizing every second. This session serves as a vital ceasefire with technology, helping you disconnect from the algorithms and reconnect with your innate intelligence. Martin guides you through a 10-minute meditation designed to declutter your mind, visualize unplugging, and reclaim your attention from the digital noise. Learn to close the mental "tabs" of comparison, urgency, and information overload, finding peace in the analog moment. Key Takeaways:The "Ceasefire" with Tech: A declared break to stop the constant processing of information. Visualizing Unplugging: A guided exercise to mentally pull the plug and silence the static of notifications. Reclaiming Attention: Affirmations to reinforce that your attention is your property, not the algorithm's. Closing Mental Tabs: A technique to clear the "browser" of your mind, shutting down the need to know, respond, or compare. The Power of Slowness: Understanding that slowing down is a strength, not a weakness, in an artificially fast world. Memorable Quotes:"The human mind was not built to be a processor that runs constantly 24/7. It was built to observe, to feel, to rest." "My attention is my property. I choose where to spend it." "Slowness is not weakness, it is your power, it is what makes you human in a world of artificial speed." Call to Action: If this session helped you find a moment of quiet in the digital storm, please consider sharing it with a friend or family member who might be feeling burnout. We all need permission to unplug. Connect with Us:Host: Martin Show: Calming Anxiety Disclaimer: This episode is intended for relaxation and mindfulness purposes.👉 Click to subscribe and unlock ad-free episodes now!Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/supportBuy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxietyhttps://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklistRate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-painBreathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GBConnect With Us:Email: Share feedback or requests at [email protected]: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1 Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/Backing Music: Chris Collins===================Affiliate links to the gear I use the items that give me a more tranquil life.Rode Podmic - https://amzn.to/3LN1JEdZoom Livetrak L8 - https://amzn.to/36UCIbySony ZV 1 - https://amzn.to/3JvDUPTGoPro Hero 8 Black - https://amzn.to/372rzFlDJI Mini 2 - https://amzn.to/3NQfMdY=============================Items I use for a more relaxed way of life :)Organic Pure Hemp CBD Capsules - https://amzn.to/3Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

Heal the silent conversation between your mind and your body in just 10 minutes.In this episode of Calming Anxiety, we journey inward to explore the "Gut-Brain Revolution"—a soothing session designed to relax the Vagus Nerve and plant seeds of calmness in your inner garden. We often treat our minds and bodies as separate, but they are constantly communicating. This guided meditation gently unties the knots of worry in your stomach and helps you digest life with ease.In this session, you will experience:Vagus Nerve Activation: Deep belly breathing to signal safety to your brainstem and lower heart rate.Somatic Release: A guided visualization to melt tension from the solar plexus and "second brain".Inner Garden Visualization: Restore your microbiome and inner world with healing imagery of nature and symbiosis.Gut-Health Affirmations: Powerful statements to harmonize your digestion and intuition, such as "I trust my gut to guide me" and "As I heal my body, I calm my mind".Whether you are struggling with anxiety, digestive stress, or simply the rush of the world, this is your safe space to rest and digest.Support the Podcast: If you found peace in this session, please consider sharing it with a friend or colleague who needs a little calm today. Leaving a review helps others find this safe space.👉 Click to subscribe and unlock ad-free episodes now!Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/supportBuy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxietyhttps://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklistRate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-painBreathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GBConnect With Us:Email: Share feedback or requests at [email protected]: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1 Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/Backing Music: Chris Collins===================Affiliate links to the gear I use the items that give me a more tranquil life.Rode Podmic - https://amzn.to/3LN1JEdZoom Livetrak L8 - https://amzn.to/36UCIbySony ZV 1 - https://amzn.to/3JvDUPTGoPro Hero 8 Black - https://amzn.to/372rzFlDJI Mini 2 - https://amzn.to/3NQfMdY=============================Items I use for a more relaxed way of life :)Organic Pure Hemp CBD Capsules - https://amzn.to/3Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

Are you ready to power down? You’ve managed your light exposure, timed your caffeine, and optimized your environment. Now, the calculation phase ends, and the surrender begins.In this episode of Calming Anxiety, we move beyond standard relaxation into Sleep Maxxing—a guided protocol designed to manually switch your operating system from sympathetic (fight or flight) to parasympathetic (rest and digest).In this 10-minute deep recovery session, you will:Activate the Vagus Nerve: Utilize a specific 4-6 nasal breathing cadence to increase Heart Rate Variability (HRV) and seal energy leaks.Trigger the Glymphatic Flush: Visualize the brain’s "nightly rinse cycle" clearing out metabolic waste and adenosine buildup.Optimize Thermoregulation: Signal the hypothalamus to initiate hibernation by visualizing a core body temperature drop.Overcome Orthosomnia: Learn to let go of sleep tracker anxiety (Oura/Whoop scores) and trust your body’s ancient biological wisdom.Access Delta Waves: Drift toward the slow, high-amplitude waves where growth hormone is released and tissue repair occurs.This is not just sleep; this is high-efficiency biological recovery. Whether you are a biohacker or just someone looking to quiet a busy mind, this session is your off-switch."If this session helped you find that quiet place where rest finally feels possible, please remember: you are worthy of this peace every single night. If you know someone who is carrying too much weight on their shoulders, share this episode with them—sometimes the greatest gift we can give is the permission to rest. Sweet dreams, and take care of yourself."👉 Click to subscribe and unlock ad-free episodes now!Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/supportBuy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxietyhttps://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklistRate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-painBreathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GBConnect With Us:Email: Share feedback or requests at [email protected]: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1 Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/Backing Music: Chris Collins===================Affiliate links to the gear I use the items that give me a more tranquil life.Rode Podmic - https://amzn.to/3LN1JEdZoom Livetrak L8 - https://amzn.to/36UCIbySony ZV 1 - https://amzn.to/3JvDUPTGoPro Hero 8 Black - https://amzn.to/372rzFlDJI Mini 2 - https://amzn.to/3NQfMdY=============================Items I use for a more relaxed way of life :)Organic Pure Hemp CBD Capsules - https://amzn.to/3Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

Do you apologize when someone else bumps into you? Do you scan the room to ensure everyone else is happy, leaving yourself exhausted and invisible?This isn't just "being nice"—it is a biological survival strategy known as the Fawn Response.In the final episode of our Nervous System Reset mini-series, we tackle the hidden trauma response of People Pleasing. We move beyond the mindset of "just say no" and use Somatic Healing to teach your body that it is safe to take up space.In this guided session, you will learn:The Science of Fawning: Why your nervous system chooses to "merge" with others to avoid conflict.Somatic Grounding: Using the "Dinosaur Tail" and "Golden Thread" techniques to find your physical center.The "Bubble of Authority": A powerful physical exercise to define your personal boundaries and stop energy leaks.Boundary Affirmations: Rewiring the brain to understand that "My 'No' is a complete sentence".Key Affirmation from this episode: "I do not need to earn love by being useful. It is safe for me to disappoint others to protect myself." Complete the Series:Ep 2: Escaping Functional Freeze (The "Shutdown" Response)Ep 3: Calming the Racing Mind (The "Fight or Flight" Response)Share the Healing: If this series helped you understand your own nervous system, please Share this episode with a friend who needs a reset. You can text them the link right now—it might be the permission they need to set a boundary today.👉 Click to subscribe and unlock ad-free episodes now!Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/supportBuy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxietyhttps://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklistRate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-painBreathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GBConnect With Us:Email: Share feedback or requests at [email protected]: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1 Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/Backing Music: Chris Collins===================Affiliate links to the gear I use the items that give me a more tranquil life.Rode Podmic - https://amzn.to/3LN1JEdZoom Livetrak L8 - https://amzn.to/36UCIbySony ZV 1 - https://amzn.to/3JvDUPTGoPro Hero 8 Black - https://amzn.to/372rzFlDJI Mini 2 - https://amzn.to/3NQfMdY=============================Items I use for a more relaxed way of life :)Organic Pure Hemp CBD Capsules - https://amzn.to/3Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.